The Benefits

The Benefits

It can be a challenge to get as much iron you need in a day, but knowing which foods contain the biggest amounts can definitely make it easier. So how much of the mineral do you need? The Recommended Dietary Allowance (RDA) is 18 milligrams for adult women, and 8 milligrams for men. Worth noting: Vitamin C helps your body absorb iron from food.

Ready to get healthier? See which eats you should be adding to your plate now.

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Clams

Clams

Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 milligrams of iron and 126 calories.

Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also a top source of potassium and Vitamin B12.

The Benefits

It can be a challenge to get as much iron you need in a day, but knowing which foods contain the biggest amounts can definitely make it easier. So how much of the mineral do you need? The Recommended Dietary Allowance (RDA) is 18 milligrams for adult women, and 8 milligrams for men. Worth noting: Vitamin C helps your body absorb iron from food.

Ready to get healthier? See which eats you should be adding to your plate now.

Andrew Olney / Getty Images

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Clams

Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 milligrams of iron and 126 calories.

Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also a top source of potassium and Vitamin B12.

Joan Vicent Cantó Roig / IStock

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Whole Grain Oats

The amount of iron you can get from cold cereals ranges, but since most can be chock-full of added sugar, you're better off sticking with whole-grain plain oats (and sweetening with fruit, nuts, or nut butter instead!). Bonus: Adding vitamin-C rich citrus, kiwi, or strawberries, which can help you absorb the iron from oats.

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Oysters

Three ounces of wild oysters contain 10.2 milligrams of iron and 116 calories. A true superfood, oysters are also a top source of vitamin B12.

Wild oysters can have high amounts of contaminants, and may be harvested using destructive methods, according to Environmental Defense Fund's Seafood Selector, so stick with farmed Pacific or edible European oysters.